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Georgeh707's log


#1

Haven't seen many logs for WS4SB so i decided to start one.


#2

4/2/2012:ME upper body
Bench Press:
45x5
95x5
135x3
155x3(not a PR but decided not to push it cuz I stalled Last week)

DB Bench:
45's 2x17

T-Bar rows+ Facepulls superset
2 plates + 45 4x12

DB shrugs
90's 4x12

Hammer curls
25's 3x8


#3

Morning weight 168.3
Bodyfat 21.5


#4

4/3/12 Speed Training
10 yards x 10
20 yards x 6
40 yards x 4


#5

4/5/12 ME Lower Body
Squats:
135x5
185x5
225x5
275x5

DB Stepups:
45's 3x12

RDL:
225 2x10

Natural GHR:
Kind of a set of 8(These are hard as balls)

Ab Circuit:
2x Circuit


#6

4/6/12 RE Upper Body
Warmup
115lbs 3x15 (bounced the weight off my chest, gotta reset weight

Assisted chin ups/ facepulls superset
20lbs assistance/ 60lbs 4x12

Seated DB military press
35's 4x12

DB Shrugs/Hammer curls superset
90's/25's 3x12

Grip work+Abs


#7

4/9/12 ME Upper Body
Warmup
145x3 + 155x2.5(failed on third)

DB Floor Press
45's 2x15-20

One arm rows + Facepulls superset
3x8-12

DB Shrugs
3x8-12

Hammer Curls
3x8-12


#8

You need more volume on your ME work bud. If doing triples, I always liked getting in at least 5 sets at 90%+ of the top set, so if I hit my max on my 3rd set I'd drop 10% and knock out 2 more. Not a concrete rule, just worked for me. Good luck with your training dude.


#9

thanks man ill try it on monday


#10

4/11/12 ME Lower Body
Box Squats
Worked up to 315x3

BSS
4x12 each leg with 25s

GHRs
4x8

Notes: Didn't really like the box squats going back to normal squats next week


#11

4/13/12
RE Upper Body
Incline Bench 95 3xMax Reps

Lat Pulldowns/Facepulls superset

Seated DB military press
35s 4x12

Notes: felt really sick today hopefully next week will be better


#12

ME Upper Body
worked up to 155x3 then 2x140x4

Db Bench
50'sx12,8

T-Bar rows
2-plates

Facepulls

DB shrugs

DB curls

was feeling good today and could have gotten more on bench but my brother was spotting me like a dumbass and messed me up


#13

What are your best lifts?

CS


#14

Squat:275x3
Bench:155x3(can't seem to improve this)
DL:315x1(PR hit this today)
sorry for late response
You got any tips to increase bench?


#15

Our lifts are about the same man.


#16

4/19/12 ME Lower Body
Deadlifts
Worked up to 315(+20lbs PR)then did 285 for 2x2

BSS
Each leg with 25s 3x12

GHRs
3x12 getting much stronger a these while noticing my hamstrings getting bigger

ABs

Notes: very happy about the DL PR.


#17

Cool man i think its a competition now


#18

RE Upper Body
DB Bench 50's 4x8-12 (Gotta go heavier next week)

Pullups/Facepulls (Never new I was so bad at pullups)
3x3-5/3x8 50lbs

DB Military 40's 4x12

DB Shrugs/Curls

Great workout


#19

Have you assessed your weakness in your bench? Your form?


#20

I always fail off the ches like 2-3 inches up. Ill post a vid on monday for some critique